The Skinny on Fat

Last month, I wrote about protein and how it’s likely you’re not getting enough. Aim for at least 1.6 grams of protein per kilogram bodyweight for maximum muscle retention and/or growth.

However, between writing that column and now, I began listening to another Huberman Lab podcast, in which some common myths about protein were dispelled. Huberman and his guest, nutrition and fitness expert Dr. Alan Aragon, discussed the timing of protein intake relative to strength training sessions, as well as the maximum amount of protein that can be digested at a given time.

I won’t go into the details here, but the short story is that protein intake and timing is much more flexible than once thought. I encourage anyone interested in building muscle and losing fat (aren’t all of us?) give that episode (“How to Lose Fat & Build Muscle, July 7, 2025) a listen.

Now, onto a new topic: fat.

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Hope You’re in the Mood to Bake!

Last month, I talked about how bread and other baked items rise, and the different ways and means by which that can happen. To review: yeast is a biological leavening agent that causes gluten to develop and then rise when mixed with fluid and heat. Chemical leavening agents, such as baking soda and baking powder, react with an acid and heat to cause breads to rise. Lastly, mechanical leavening agents, such as whipped egg whites, can also cause breads to rise as well. Additionally, I pointed out the difference between baking soda and baking powder. Bottom line: they ARE different, and cannot be substituted for each other.

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Spotlight Time for the Egg

The humble egg truly deserves its turn in the spotlight. I was recently reminded of this while talking with a friend, who told me that typically makes eggs for dinner for herself and her family one night a week. Sunday nights are busy evenings for them during the winter when they spend the weekends skiing, and she is a vegetarian, which makes them an excellent protein source for her. Bonus: her young children typically eat eggs without complaint (although we all know that can change—and change back—in an instant). Her simple statement about making eggs for dinner regularly gave me pause…and caused me to cook my daughter an egg for lunch the other day…which she ate.

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